Last Updated: June 6th, 2020

New Year New You!

But how?

You want to start a running…

Looked up the internet. 

Zeroed in on one…

And started…

Only to realize, it doesn’t cover everything you need to know

Disappointing?

Hell yeah!

Kinda my story as well.

So, I came up with this absolute beginner friendly running plan that will make you a 

good runner in 90-Days or Less

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. If you want to know more check here.

So What is The Plan Exactly?

Here is a glimpse of the:

Mind you this is focused to make any beginner to 5K+ runner in 90 days

Here is my simple plan:

1. What is correct form?

2. How to know if you are running correctly?

3. Breathing technique to follow

4. Week 1 – 3 Days walking

4.1. Week 1 – 3 Days of 7 min easy workout for strength and flexibility

4.2 Week 1 – Diet Changes to make

5. Week 2 – 3 Days Walking focusing on breath

5.1. Week 2 – 3 Days of 10 min easy workout for strength and flexibility

5.2 Week 2 – Diet Changes to make

6. Week 3 – 3 Days Walking focusing on rhythmic breathing

6.1. Week 3 – 3 Days of 12 min easy workout for strength and flexibility

6.2 Week 3 – Diet Changes to make

6. Week 4 – 3 Days of Brisk Walking focusing on rhythmic breathing

6.1. Week 4 – 3 Days of 15 min easy workout for strength and flexibility

6.2 Week 4 – Diet Changes to make

7. Week 5 – 3 Couch to 5K – Run 1

7.1. Week 5 – 3 Days of 20 min easy workout for strength and flexibility

7.2 Week 5 – Diet Changes to make

8. Week 6 – 3 Couch to 5K – Run 2

8.1. Week 6 – 3 Days of 35 min easy workout for strength and flexibility

8.2 Week 6 – Diet Changes to make

9. Week 7 – 3 Couch to 5K – Run 3

9.1. Week  7- 3 Days of 35 min easy workout for strength and flexibility

9.2 Week 7 – Diet Changes to make

10. Week 8 – 3 Couch to 5K – Run 4

10.1. Week 8 – 3 Days of 35 min easy workout for strength and flexibility

10.2 Week 8 – Diet Changes to make

11. Week 9 – 3 Couch to 5K – Run 5

11.1. Week 9 – 3 Days of 35 min easy workout for strength and flexibility

11.2 Week 9 – Diet Changes to make

12. Week 10 – 3 Couch to 5K – Run 6

12.1. Week 10 – 3 Days of 35 min easy workout for strength and flexibility

12.2 Week 10 – Diet Changes to make

13. Week 11 – 3 Couch to 5K – Run 7

13.1. Week 11 – 3 Days of 35 min easy workout for strength and flexibility

13.2 Week 11 – Diet Changes to make

14. Week 12 – 3 Couch to 5K – Run 8

14.1. Week 12 – 3 Days of 35 min easy workout for strength and flexibility

14.2 Week 12 – Diet Changes to make

16. Printable Tracking sheets

17. What next from here….

Week 1

Day 1:

Walk for 15 min at your pace

Day 2:

7 min strength and flexibility workout

Day 3:

Walk for 15 min at your pace

Day 4:

7 min strength and flexibility workout

Day 5:

Walk for 15 min at your pace

Day 6:

7 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Start Having 8 glasses of water everyday. (Tracking sheet Included in the download)

 

Week 2

Day 1:

Walk for 15 min at your pace with deep breathing

Day 2:

10 min strength and flexibility workout

Day 3:

Walk for 15 min at your pace with deep breathing

Day 4:

10 min strength and flexibility workout

Day 5:

Walk for 15 min at your pace with deep breathing

Day 6:

10 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

 

Week 3

Day 1:

Walk for 20 min at your pace with any one type of rhythmic breathing pattern

Day 2:

12 min strength and flexibility workout

Day 3:

Walk for 20 min at your pace with any one type of rhythmic breathing pattern

Day 4:

12 min strength and flexibility workout

Day 5:

Walk for 20 min at your pace with any one type of rhythmic breathing pattern

Day 6:

12 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

 

Week 4

Day 1:

Brisk Walk for 20 min with any one type of rhythmic breathing pattern

Day 2:

15 min strength and flexibility workout

Day 3:

Brisk Walk for 20 min with any one type of rhythmic breathing pattern

Day 4:

15 min strength and flexibility workout

Day 5:

Brisk Walk for 20 min with any one type of rhythmic breathing pattern

Day 6:

15 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

 

Week 5

Day 1:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice

Day 2:

20 min strength and flexibility workout

Day 3:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice

Day 4:

20 min strength and flexibility workout

Day 5:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice

Day 6:

20 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

 

Week 6

Day 1:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 2:

35 min easy workout for strength and flexibility

Day 3:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 4:

35 min strength and flexibility workout

Day 5:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 6:

35 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

 

Week 7

Day 1:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 2:

35 min easy workout for strength and flexibility

Day 3:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 4:

35 min strength and flexibility workout

Day 5:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 6:

35 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

 

Week 8

Day 1:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 2:

35 min easy workout for strength and flexibility

Day 3:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 4:

35 min strength and flexibility workout

Day 5:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 6:

35 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

 

Week 9

Day 1:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 2:

35 min easy workout for strength and flexibility

Day 3:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 4:

35 min strength and flexibility workout

Day 5:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 6:

35 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

 

Week 10

Day 1:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 2:

35 min easy workout for strength and flexibility

Day 3:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 4:

35 min strength and flexibility workout

Day 5:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 6:

35 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

 

Week 11

Day 1:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 2:

35 min easy workout for strength and flexibility

Day 3:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 4:

35 min strength and flexibility workout

Day 5:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 6:

35 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

 

Week 12

Day 1:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 2:

35 min easy workout for strength and flexibility

Day 3:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 4:

35 min strength and flexibility workout

Day 5:

Follow Couch to 5K run pattern with any type of rhythmic breathing of your choice.

Day 6:

35 min strength and flexibility workout

Day 7:

Rest

Nutrition Changes:

Water intake as previous week

Have 1 fruit (banana or apple) before and after workout

Start having dry fruits or Sprouts at 11:00 AM and 3:00 PM 

Include any type of fresh salad with your meals

Replace Carbonated Drinks with Green Tea

Replace fast food with protein bars

Have a protein rich breakfast

 

Looking for a running plan for beginners? Here is the best running plan to start with if you are an absolute beginner. If you have never run in life and want to get started this 12 weeks running plan may be the best starting point for you.

Looking for a running plan for beginners? Here is the best running plan to start with if you are an absolute beginner. If you have never run in life and want to get started this 12 weeks running plan may be the best starting point for you.

Conclusion

If you want to become a runner this is the best running plan for beginners.

This beginner running plan will not only help you to become a runner but also will help you with weight loss.

You can start from scratch and build up your running up to 10K in less than 90 days.

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